One of the simplest ways to start moving towards your health and fitness goals. All you need is a good pair of running shoes. No gym membership required.
In addition to simply getting you moving more, regular brisk walking has many health benefits including:
- strengthening muscles and bones
- improving weight loss and weight loss maintenance
- reducing the risk of heart disease, high blood pressure, diabetes and stroke
- enhancing mood
- reducing stress and
- improving sleep
Hmm, these all sound like familiar ‘symptoms’ of perimenopause, don’t they….
Because I like to multi-task, my preferred way of walking is with a group. Combining exercise with the camaraderie of friends (and their canine companions). My weekly walking group gets together nearly every single Friday to chat, walk or hike, confess, listen and lift each other up. Kind of like my beloved group fitness classes.
It’s like a combined workout and therapy session all in one :-). I never fail to leave a Friday hike without a smile on my face and a spring in my step (except for maybe after that epic South Beach hike that was pretty much vertical the entire way…).
Interested in creating your own weekly walking group (or other fitness-themed group if walking’s not your jive)? Here are some tips that have helped our group stick together for over a year now.
Tips for creating a weekly walking group
- start spreading the word; identity a handful of women who are likely to be interested in regularly getting together to explore the out-of-doors. These might be friends or colleagues or other moms you’ve noticed heading off to walk the dog after dropping kids at school. Initially, I simply created a Facebook post asking if anybody was interested in getting together once a week to walk or hike the local trails. Encourage your friends to ask their friends and so on. This is a great way to meet people you many not yet have crossed paths with.
- create a virtual ‘meeting’ place to post outing details; for our group, the obvious choice was a private Facebook group (we were already on Facebook and used it regularly), but you might choose to communicate via email or a local ‘Meet up’ website. The important thing is to have a place to share details of upcoming outings that isn’t visible to the general public. Especially if your outings are to places that are remote or ‘off the beaten path’. We also use our Facebook group to RSVP for each outing. That way nobody gets left behind if they’re running a few minutes late 🙂
- establish a regular schedule; having a regular day and time for your weekly meet up will make it easier to organize, as well as making it more likely that you’ll get a good turn-out. You might decide on the day and time as a group, or include the option that works best for you and a few others in the initial invitation. After a year of walking together, many of the women in my group have started scheduling their other activities around our Friday morning walks.
- consider the fitness level of participants; depending on the size of your group, it’s likely that your members will vary in their fitness levels. Take care to consider the fitness level of your participants when choosing weekly outings. While it’s okay to tackle a challenging hike from time to time, know that if every walk is a forced march you’re likely to lose some of your less fit members. Because the focus of our group is on friendship, fun and fitness, we tend to opt for less challenging routes; hikes that allow us to bring the dogs, walk two abreast and chat the entire way.
- encourage everybody to take a turn suggesting an outing; just because you’ve brought the group together doesn’t mean that you’re responsible for each week’s agenda. Our group takes turns suggesting locations for our weekly hikes. Not only does this keep the group from becoming ‘work’ for you, it also provides the opportunity for members to share their favourite trails; trails that other members of the group may not even be aware of. Though this group I ‘discovered’ a handful of local trails that I’d never stumbled upon before. New trails to share with my family on our weekend walking adventures.
And, unless you don’t mind photos that are slightly askew, you might want to invest in a selfie-stick. Not every great viewpoint has the perfect place to prop your smart phone against…. 🙂